Four Ways to Relieve Back Pain without Surgery

According to the National Institutes of Health, eight of out 10 people will experience back pain at some point during their lives. The majority of that pain is muscular in nature, says Dr. Robert S. Bray, a neurological spine surgeon and founder of Marina del Rey-based DISC Sports & Spine Center, and the number one pain generator for patients is muscle spasms that can be treated conservatively without surgical intervention.

“Most back pain happens when individuals have postural weakness or muscles are overstrained with daily activities. However, the source of back pain can also be an underlying structural problem such as a herniated disc or arthritis of a joint,” explains Dr. Bray. “Structural instability usually results in compression of a nerve and causes pain that is radiating, tingling or generates numbness down an individual’s leg or arm. These symptoms are often signs of a more serious underlying problem, and you should seek consultation form a specialist.”

The majority of back pain symptoms, however, respond well to conservative treatment options that—when combined—may achieve immediate and lasting relief, preventing the need for surgical intervention. Dr. Bray suggests:

• Icing – Icing the back lowers the temperature of the nerves and inhibits their ability to conduct pain across their fibers. Alone, this can provide immediate relief by treating the experience of pain, but doesn’t necessarily treat the underlying problem or spasm. (In fact, it can make it worse by decreasing blood flow and stiffing the muscle.) Icing needs to be coupled with other treatments for lasting results. To get started, apply ice to the sore or painful region of the back for 10-15 min. Allow tissue to warm up for at least 30 min and repeat as tolerated.

• Heat & Gentle Stretching – Heat (especially moist heat that penetrates better), coupled with light stretching, can break a spasm cycle and release pain. When heat is first applied, the pain may transiently get worse for a few minutes—this is normal. You are increasing the nerves’ conduction rate and they fire more. Heat and light stretching often take 20-30 minutes to get a response, but the affect is longer lasting than icing. For example, standing in a hot shower and gently rotating, or bending forward in back or sitting in a Jacuzzi and cycling legs slowly (like on a bicycle) will both help alleviate muscle pain. Heat retention devices such as neoprene belts or topical creams give more of a sensory heat and not a true penetrating deep heat and tend not to work as well as moist heat. It is also very important to maintain flexibility in your hip flexors. Perform specific exercises to target your hips.

• Balanced Exercise Program – The ultimate answer to alleviating a majority of back pain is to increase your core trunk strength and stay in a range of healthy weight. Consult a trainer or physical therapist for a balance program. Pilates, yoga and other exercises that balance flexion, extension and dynamic core stretching are an important part of the program. Exercises that incorporate balance boards or pulleys are also good ways of achieving dynamic core strengthening. Caution should be used when working out, and you should avoid bent over heavy lifting (i.e., bent over dead row) or impact producing exercise. These exercises tend to put an increased load on the spine and exacerbate pain. Cardio exercise should be non-impact, such as swimming, exercise bike, and/or precor. Usually, with an exercise regimen, it takes several weeks to get good muscle activation and stabilization to “turn the course” of back pain.

• NSAID – The other main pain relief judicious strategy is appropriate use of anti-inflammatory medicine. For an acute flair up, intermittent use of NSAID drugs such as ibuprofen or naproxen work very well. But an individual should not rely on NSAID drugs for constant use. If you need constant medication, you should seek medical consultation. There are also many herbs that are proposed to have anti-inflammatory effect.

In treating back pain, the best course of action is a comprehensive approach. Acutely relieve the symptoms with ice and NSAID drugs, then heat and stretching, and finally strengthen the back and focus on weight loss for long-term results. And Dr. Bray reiterates that if back pain persists, you should always seek the guidance of a professional to make sure there is not a structure condition.